Overview: Protein. Protein Requirements. Supplements vs. Food. Building Muscle. Recovery Drinks. Intake for athletes Adequate calories

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1 Overview: Protein Protein Requirements Intake for athletes Adequate calories Supplements vs. Food Risks of high protein diet Building Muscle Protein before, during & after exercise Recovery Drinks

2 3 Related Energy Systems 1. Immediate Energy Phosphate Creatine 2. Anaerobic System Glucose 3. Aerobic System Glucose Fat Protein (not significant)

3 Carbohydrates Spare Protein Protein is NOT the most important fuel for muscles. Carbohydrates most important fuel During Exercise: With adequate glycogen protein provides 5% of fuel for muscle When glycogen low protein provides 15% of fuel for muscle The best use of protein is for structural (muscle growth & repair) rather than energy Carbohydrate intake adequate to meet energy needs, protein is saved for muscle repair & growth.

4 Protein: CQ #1 REVISED The most important fuel for the muscle is: a. Protein b. Carbohydrates c. Fat d. Creatine

5 Protein Recommendations RDA (Recommended Dietary Allowance) for protein is.8 grams/kg of body weight Endurance athletes need g/kg/bw Strength athletes need g/kg/bw Intermittent sports grams/kg/bw

6 How much protein do you need? Weekly exerciser needs.8-1 g/kg/bw Endurance athletes need g/kg/bw Strength athletes need g/kg/bw Intermittent sports grams/kg/bw Weight (lbs) 2.2 = kg body weight (kg body weight) (X) = protein grams/day

7 Adequate Calorie Intake Athletes with adequate calorie intake tend to have adequate protein intake If caloric intake is inadequate: Protein used for energy during rest & exercise During exercise, the majority of the protein used for energy comes from muscle When protein continues to be an energy source muscle mass decreases.

8 Gold Standard Whey Powder consists of proteins strategically broken down (hydrolyzed) into smaller pieces called peptides for faster utilization by the body. Pair & Share: Do protein supplements help the body gain muscle strength better than protein from food? With person next to you: What have you heard? What do you think why?

9 Supplement vs Food NO evidence that hydrolyzed or micronized protein is better than protein from food (EAA) Overall, supplements are NOT more easily absorbed Absorption differs only if athlete fasting/low calorie diet Whey absorbed faster than casein, only when no carbs & fat Supplements not regulated by FDA & claims don t have to be true Protein supplements convenient but offer no advantage Protein from food stimulates muscle growth as well as supplements many studies show food more effective.

10 NitroZyme Protein Supplement helps breakdown long and short chain peptides into smaller, more readily absorbable amino acids for maximum absorption and retention. NitroZyme helps the body release more amino acids directly into the muscles to increase muscle size, strength and lean body mass. Not True!

11 Good Sources of Protein Contain all 9 EAA 1 oz. meat, fish, chicken, eggs = 6-8 grams protein ½ cup milk or yogurt = 8 g protein Food list in Eating for Endurance - pg. 63

12 Combine food from any 2 columns to get all 9 EAA Grains Legumes Seeds & Nuts Rice Beans Sesame seeds Wheat Lentils Cashews Oats Peanuts Almonds Corn Peanut butter Other nuts

13 Important Calorie Intake! Adequate calorie intake more important than protein intake to increase muscle mass Your total calorie intake more important than timing your protein intake before or after workouts for building muscle. If you can t gain muscle weight, you probably are not eating enough calories.

14 High Protein Diet All proteins have an amino (NH 2 ) group When protein is used for energy, it is stripped of the NH 2 group NH 2 forms urea, carried via the blood to the kidneys where it is excreted as urine.

15 High Protein Diet Places stress on kidney Body has to excrete NH2 in form of urea Increases water loss via urine Failure to increase fluids leads to dehydration & compromised performance Drink plenty of fluids to stay hydrated if choosing a high protein diet

16 BEFORE Exercise Muscle growth after exercise is improved when protein is consumed prior to exercise (amino acids are available) Recommendation: Consume protein 1-4 hours prior to exercise. (3-4 hours prior best) Majority of food is carbs with some protein Don t train hungry

17 DURING Exercise Protein (amino acids) uptake does not increase during intense resistance training (weight lifting) Proteins (amino acids) are insignificant energy source unless in a semistarvation situation.

18 AFTER Exercise Protein is key nutrient for post exercise muscle recovery Amino acid uptake increases after intense training indicating that amino acids are used for muscle repair This post exercise muscle repair is why athletes have higher protein needs

19 After: Timing of Protein Within minutes after exercise nutrition can decrease muscle breakdown & begin muscle repair Protein stops muscle breakdown/begin growth. Carbs (é insulin) stimulate muscle growth ~2 hours after completion of exercise: Consume protein & carb meal to continue muscle growth Post meals with protein contribute to muscle gain up to 24 hours.

20 After: What type of protein? High quality protein (milk, yogurt, eggs, meat, soy, complementary plant foods (i.e. bread and PB) all support muscle gain Dairy protein (whey & casein) has slight edge over soy protein More studies needed yogurt and cottage cheese high in whey protein Milk high in casein protein

21 After: How much protein? Current research shows range of 6-20 grams of high quality protein (all 9 EAA) No benefit with >20 grams of protein Results depend on fasting, intensity of exercise, gender, etc.

22 Protein: Challenge Question #2 After intense weight training, how long does it take to rebuild muscle? a) 1 hour b) 2 hours c) 6 hours d) 24 hours

23 Recommendations Before: Protein included in meal/snack After: Consume 8-10 g. protein & g. carbs up to 30/60 minutes after workout Milk protein (whey & casein) slightly better than soy Endurance 4:1 carb to protein (4 grams carbs:1 gram of protein) Strength 2:1 carb to protein ratio Up to 2 hours after work out enjoy protein/carb meal Athletes have higher protein needs due to muscle repair after exercise Balanced diet most important Muscle gain occurs during the 24-hours post exercise Protein & carbs from food builds muscle & very effective. Do not over consume protein

24 Recovery Drinks Silk Soy Milk (8 oz) Almond milk (8 oz) Muscle Milk (14 oz) Gatorade Recover (8 oz) Gatorade Protein Shake (11 oz) Chocolate milk (8 oz) Grams of Carbs (Rec:25-35 g) Grams of Protein (Rec: 8-20 g) Meet recommendations? 12 6 No 4 1 No 9 25 No 20 8 No More than needed - ok YES!

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